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LOSE WEIGHT
How To Get Leaner, Faster
Lots of people want to lose weight coming up to holiday period. There are a number of reasons for this, though the main one is that they want to look great on the beach. But will this weight loss be permanent? Perhaps not. Here Shawn LeBrun gives his advice on how to drop fat quickly for a great beach body.
Although I feel the best approach to losing fat is a long term one, there are some simple things you can do to drop fat quickly. You primarily do it by increasing the amount, duration, and/or intensity of your cardio sessions while slowly decreasing your calorie intake.
If you try and shed fat too fast, whatever you did to lose it will not be permanent and you'll more than likely end up gaining the weight back. The best way to lose any amount of fat quickly is to focus on creating more of a calorie deficit in which your body is forced to burn more fat for energy.
This is primarily achieved by slowly cutting your calorie intake and slowly increasing your cardio input. Notice how I put "slowly" in front of both. If you start reducing calories too quick, you'll force your body into "starvation mode" in which it starts holding onto stored body fat instead of burning it for energy. And if you start doing too much cardio too soon, you'll run the risk of overtraining or getting injured.
What about weight training? The weight training remains a constant in this equation. It has little to do with losing fat fast. In fact, you may want to lessen the weight training the next few weeks and instead focus more on the cardio, which will have more of an impact on the fat burning.
Bottom line, to lose any amount of fat fast, you have to burn more calories than you consume.
The best way to do this is by dropping your daily calorie intake while increasing your daily cardio output. The first week, start getting rid of extras that you may eat, like dressings, oils, butter, sugars, syrups, and desserts.
Then the next week, reduce your calories again by 150-200 calories. This slow, methodical drop in calories will not trigger "starvation mode" in which your body will start holding onto fat.
Also, you'll want to start upping the amount and/or intensity of your cardio. If you're doing 2 or 3 sessions of cardio a week, add another session. If you're already doing 4 or 5, then increase your intensity more so than your time. The combo of slowly dropping your daily calories while also increasing the intensity and amount of your cardio will get you in a fat-burning stage.
Then, continue on with this approach and soon you'll be staring in the mirror at a leaner, more muscular you.
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For a step-by-step plan for losing fat and gaining muscle, check out fitness trainer Shawn Lebrun's newest program, the LebrunFit Fat Loss Program: How to build muscle and lose fat. |
In this article, Australian Gary Matthews, author of Maximum Weight Loss and Maximum Weight Gain explains the benefits of eBooks over hard covers. I agree with his sentiments and I only purchase health eBooks these days due to the back-up the authors generally provide with the book. With hard cover books on the other hand, they may feel better, but you don';t get much once you have purchased the book: just the text. What would you rather spend your money on? Something that looks nice and you can put in your book case or a useful piece of text with back-ups from the author, help lines, updates and lots of other back-up services and information. Also, it can be lost, stolen or destroyed since you can request the author to send you another copy if you lose your link on your computer. Howver, enough from me, here's Gary:
Why Fitness eBooks are the Way To Go
There's no doubt that in the last few years, there's been a storm of electronic publications hitting the Internet. These electronic books or eBooks have grown with such popularity, that there's been an influx of eBook libraries & stores let along traditional publishers switching to digital print because of easier distribution.
With thousands of different eBook topics on the market, health & fitness eBooks have surged in popularity alongside self-help and get rich publications.
The popularity of fitness eBooks has emerged from the demand of fitness enthusiasts using the Internet. But it's not just these hardcore fitness goers that are taking advantage of digital advice, many newcomers with specific goals in mind such as weight loss or better eating habits are exploring the net as we speak to purchase eBooks.
Before discussing more about eBooks with regards to fitness, let's go over the basics of an eBook in case this is all new to you. If you know exactly what an eBook is, feel free to skip to the next section.
Basically, and eBook is a electronic book - a book that you can read on your computer. It's NOT a physical book. We've had a few people order our eBooks and received an email from them a few weeks later inquiring into why it wasn't in their mailbox!
An eBook is downloaded from the Internet to your computer as a file. Once this file has been downloaded, you can store it permanently on your computer and access it anytime you want. All you need to do is double click on the eBook file and you'll be able to view the contents. Most eBooks come available in Adobe acrobat format where you see a pretty good reproduction of a real book. Including cover, figures, charts, tables, table of contents, etc..
An eBook can also be printed easily from your home computer. If your printer is of sufficient quality, you can print a professional eBook and store it into a binder if you don't want to read material from your computer.
eBooks have proven very popular over the last few years because of the ability to download and view book quality information instantly.
We often get questions from individuals seeking reasons why our publications aren't in the form of a traditional book, or propositions from hawkers claiming they can make us millionaires if we let them have the rights to publish our book. We'll there's always been the temptation to sell a physical book but yet again, there are advantages for our eBook readers who are probably reading this article as we speak. Here's a broad overview of eBook advantages in general:
They're convenient if you just need a page or two on paper from a book for example, a recipe from a cookbook, or a procedure from a fitness manual all you need to do is click print from your computer
Excellent for research and reference Print out an eBook on 2 or 3-hole paper and put it in a ring-binder. This is a much more convenient format than a regular bound book if you may want to write in it and take notes, or perhaps carry just a chapter or two at a time with you.
In Adobe pdf format (Maximum Fitness eBooks) you see a pretty good reproduction of a real book. Including cover, figures, charts, tables, table of contents, etc..
You can easily customize the viewing experience (enlarge font size and style, change orientation on device, modify screen contrast)
If your computer is a laptop or PDA, then your ebooks are portable. You can travel light, your entire library of ebooks is portable. Much easier than lugging around a stack of printed books.
You can acquire thousands of eBooks almost instantly via the Internet without spending time browsing book stores with their limited titles
Clicking is easier than page-turning as you may have already discovered.
You can easily add multiple bookmarks and they stay where you put them
One click from the table of contents can lead you straight to chapters
Soon you will be able to have your eBook to you by your computer!
Popularity - Many recent titles are being published as eBooks only
They're easy on the environment - they save trees and paper
For those eBook junkies out there on the net, they have caught on to the fact seeking advice from an eBook can be just as or even more effective compared to purchasing a book from your local store.
When you purchase a book, you've got the information in one hit and that's it! If you like the book and you're eager to feed on more advice from the author you'll either have to join the fan club or wait until the author's next publication is released.
However, on the net it's a little different. For instance, many authors are offering online consulations with the purchase of an eBook. In the case of Maximum Fitness, you don't only purchase an eBook but you can have access to ongoing communications and advice from the author himself.
"Who better to talk to about the book than the actual author who wrote it?"
A word of caution though. There are those who feel it's necessary to release a "Bible" containing pages upon pages of material. When you're reading through some of these eBooks it's like the author has dumped ALL knowledge throughout their entire life to please the general population.
While these authors like to prove that they know the most "You're getting everything we think you should know" in this eBook... they neglect the single most important question - Who wants to read 500 PAGE book on their computer screen!?
Unless you're looking for fiction, most if not ALL eBooks should be relatively short and to the point (around 100 pages). This is what people are after, predominantly when it comes to self-help info such as how to lose weight or improve your fitness.
A concise, step-by-step eBook will go a long way towards motivating someone to improve their lifestyle or fitness habits than a dictionary full of content based on "you can do this, you can do that" type of fluff talk.
When purchasing an eBook, keep this thought in mind:
"It's not about the quantity of content that counts, it's the quality of content and how you can go about using that content"
Basically when you purchase any type of material, you want to know that the information you're getting is as accurate as possible towards the goal youre aiming to achieve.
Gary has had great acclaim through his books. The two which I like best, and which I have already mentioned are Maximum Weight Loss and Maximum Weight Gain They are worth a look by anyone interested in losing weight the proper way, so that they do not mistake of losing muscle tissue which is very easy to do if not trained properly, or those who are tired of being skinny and want to put on some weight, but muscle weight, not fat. There is no longer any need for anyone to be a 'seven stone weakling' and get 'sand kicked in their face' as the old Charles Atlas ads use to say.
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